Hugh Jackman's Wolverine Training Program
The Wolverine training plan replicates the workout regimen that Hugh Jackman uses to get into superhero shape for his role as Wolverine.
Overview
This program lasts 8 weeks and includes 4 workouts each week, using an upper/lower training split. It is designed based on Hugh Jackman's training style while bulking up for his role as Wolverine, focusing on muscle building. The weekly set volume aims to promote muscle growth, so you should be in a slight calorie surplus while following this plan to see the best results (scroll down for specific diet guidelines).
Hugh Jackman typically adds 20-30 minutes of cardio in addition to his weightlifting, whether he's bulking or cutting. To fully emulate his routine, you can add this cardio at the end of your workouts while following this training program. However, it is not necessary if your primary goal is to bulk up and build muscle. That being said, for optimal health and results, incorporating 20-30 minutes of cardio 2-3 times a week in addition to this program would be beneficial.
This program has two types of training days
High-volume bodybuilding days & Lower volume strength-focused days
The high-volume days are dedicated to accumulating a large amount of volume through classic muscle-building movements like machine chest presses, dumbbell curls, and lat pulldowns, etc.
The lower-volume, strength-focused days aim to stimulate muscle growth with an emphasis on functional strength training.
Hugh’s trainer David Kingsbury incorporates lower-volume heavy strength work because it’s crucial for Hugh Jackman to not only look good but also maintain his strength and resilience, especially as he ages. Mixing in lower-rep heavy-strength compound lifts is an excellent way to achieve this. After all, no matter how muscular he is, Wolverine wouldn't look very cool if he was limping around everywhere.
DIET - (VERY IMPORTANT, PLEASE READ)
As this is a muscle-building program, you NEED to have your diet at least somewhat dialed in if you want to see results from this program.
To put on a significant amount of muscle while using the Wolverine plan, follow these guidelines:
1. Caloric Surplus: Eat 250-500 calories over your maintenance calories each day.
2. Monitor Weight: Weigh yourself in the mornings 3-4 days a week. Aim to gain 0.25-0.5% of your total body weight per week. If you're gaining slower than this, increase your daily calorie intake by 200. Wait a week to see if you start gaining at the desired rate, and repeat this process until you achieve the correct rate of gain. If you’re gaining weight faster than the desired rate, do the opposite: decrease your daily calorie intake by 200, wait a week, check, and repeat until you're gaining at the right rate.
3. Balanced Diet: Follow the 80-20 rule:
- 80% whole, unprocessed foods (e.g., beef, rice, veggies, fruit)
- 20% processed foods (e.g., candy, fries, chips, pizza)
4. Protein Intake: Consume 1 gram of protein per pound of body weight daily, spread across 4-5 evenly sized meals.
How much should you be resting between sets?
Between sets, rest until you've caught your breath, feel strong, and are mentally ready to tackle another set. As a general rule, the larger the muscle group you're training, the more rest you should take. For example, 60-90 seconds of rest between sets of lateral raises should be sufficient, but you might need 3-5 minutes between sets of heavy squats or deadlifts. Optimal rest times will vary from person to person, so experiment to find what works best for you.
Complete the following warm-up before every workout-
5-10 Minutes moderate intensity cardio
Hamstring Sweeps x30
(https://www.youtube.com/watch?v=nSUfsT3D2rQ&ab_channel=ItIsWellPTLLC)
World’s Greatest Stretch x10/side
(https://www.youtube.com/watch?v=-CiWQ2IvY34&ab_channel=SquatUniversity)
Downward Dog To Plank x10
(https://www.youtube.com/watch?v=u8eUdDxyAMg&ab_channel=ReactPhysicalTherapy)
Who it's for
Reviews
It's pretty rough, but doable.
With marginal modifications I've made good muscle gains running this program. I loved the exercise selection, but I had to cut on reps on the volume day for intensity's sake and from this week on I'll be reducing the volume to keep making strength gains. It's highly adaptable if you how to tweak a program. My traps and arms were ones that profitable thr most out of the programme 💪
So far very solid. Strength is skyrocketing but size is staying consistent. I’ve been out awhile so it’s probably all me but I actually really like the feel of the program. I’m feeling great every day of the week.
Fun program.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–10 reps | @7 |
| 2 | Pull-Up (Bodyweight) | 3 | 6–8 reps | @7 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @7 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 8–10 reps | @7 |
| 5 | Preacher Curl (EZ Bar) | 3 | 8–10 reps | @7 |
| Superset | ||||
| 6A | Skull Crusher (Dumbbell) | 3 | 8–10 reps | @7 |
| 6B | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @7 |
| 1 | 8–12 reps | @7 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 12–15 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @7 |
| 3 | Walking Lunge (Dumbbell) | 3 | 24–30 reps | @7 |
| 4 | Seated Hamstring Curl | 2 | 12–15 reps | @7 |
| 5 | Leg Extension | 2 | 12–15 reps | @7 |
| 6 | Calf Raise (Leg Press) | 4 | 15–20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 12–15 reps | @7 |
| 2 | Lat Pulldown | 3 | 12–15 reps | @7 |
| 3 | Chest Fly (Dumbbell) | 3 | 10–12 reps | @7 |
| 4 | Seated Row (Cable) | 3 | 15–20 reps | @7 |
| 5 | Incline Curl (Dumbbell) | 3 | 15–20 reps | @7 |
| Superset | ||||
| 6A | Tricep Extension (Cable) | 3 | 8–12 reps | @7 |
| 6B | Lateral Raise (Cable) | 3 | 8–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 3 | 4–6 reps | @7 |
| 2 | Squat (Barbell) | 3 | 6–8 reps | @7 |
| 3 | Split Squat (Dumbbell) | 3 | 8–12 reps | @7 |
| 4 | Seated Hamstring Curl | 3 | 8–12 reps | @7 |
| 5 | Calf Raise (Leg Press) | 4 | 15–20 reps | @7 |
Weeks 2–8 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Being a personal trainer in Vancouver, BC allows me to use my passion for health and fitness to guide you towards your healthiest life! With thousands of sessions under my belt, I have worked with many diverse clients over the years. I know that you are unique and have your own strengths and limitations.
I will build you a custom plan based on your health, schedule, and (most importantly) your fitness goals. Together, we transform your body and give you the tools to take control of your health! If you want to learn more about me before reaching out, look at the "My story page" or check out my workout/advice videos!
How Fitness Changed My Life
I wasn’t always obsessed with health and fitness like I am now. When I was younger I was addicted to online games and I would regularly stay up till 5 am playing them. I was (more or less) living off of Subway and Burger King.
My big wake up call happened when I was at a friend's birthday party. I couldn’t climb up out of the pool like the other kids. I had to swim all the way back to the stairs while the others laughed and joked at my expense. After that, I bought two 15 pound dumbbells and got to work!
Over the next 8 years, I went from lifting those 15 pound dumbbells and doing crunches in my room to deadlifting 500 pounds and working full time as a personal trainer! Fitness has changed my life, without it I wouldn’t be as confident and successful as I am now!
Common questions
Hugh Jackman's Wolverine Training Program is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 8 weeks with auto-progression and coaching notes included.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Hugh Jackman's Wolverine Training Program is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Hugh Jackman's Wolverine Training Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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